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Boris Sheiko is the man behind the Juggernaut that is the Russian National Powerlifting Team. He was gracious enough to grant me an interview. If you don’t know who Mr. Sheiko is, you haven’t spent enough time in the powerlifting world. His lifters win European and World Championships in larger numbers and more frequently than those of any other coach in the world that I’m aware of – by a very broad margin. 1.
First things first, please give this post a little time to get rolling. There are bits of it that are primarily for nerds like myself, but there are also directly actionable parts, so be patient while we get there. You may have heard of EMG before. EMG stands for Electromyography – essentially measuring the electrical activity in your muscles. Muscle contraction starts with a nerve impulse. If the nerve impulse is strong enough, it creates
Half of you clicked on this because you thought I finally sold out, and started writing click bait articles for the sake of page views. The other half wanted to learn the super secret (probably Russian) exercises and programs that’ll take your performance to the next level. On both counts, sorry to disappoint. We’re starting today with an old article from Dr. Bryan Chung. Go ahead, check it out and read it (it’s short) before
What’s worse than someone who thinks science is worthless? Someone who thinks it’s the best thing since sliced bread, but doesn’t understand it (including its limitations) whatsoever. This post will NOT be as dry as the last one, so feel free to keep reading even if you aren’t a huge nerd. PubMed will never replace the need for a strength coach. I think that someone can gain a lot from staying in the scientific
If you have been keeping up with the evidence-based side of the fitness industry at all for the past couple of years, I’m sure you know who Brad Schoenfeld is. If not, I don’t think it’s an overstatement to say he is THE go-to guy for the science of hypertrophy right now. Certainly one of the preeminent people in the field. He’s written for just about every major publication in the industry, so it’s an
Today I got another article published on T-Nation, and it covers a topic I need to tie back into some other concepts I’ve written about – genetic limitations and personalization of training. In many training studies, you get 30% of “nonresponders!” Between 1/5 and 1/3 of people who take up an exercise protocol don’t get any stronger, don’t improve their endurance, and/or don’t gain any muscle. This runs counter to essentially everything “we” fitness people
There are a lot of popular novice strength training programs. Though people like to obsess about the differences between them, they’re all basically set up the same way (example one, two, three, four). All of them accomplish their intended purpose relatively well: getting you somewhat proficient with the core barbell lifts. However, they all have two major pitfalls that can be easily remedied to a) make them more effective and b) set you up for greater success
It’s always interesting to see how long it takes for scientific practices to gain traction on the internet, and then in gyms everywhere. Sometimes there’s an exciting paper, it gets discussed on reddit and forums across the internet, and then people become guinea pigs within weeks or months. Other times, it’s a slow burn – creatine has been researched for well over 2 decades, but only recently (in no small part because of the great
Does cardio kill gains? No. In fact, a recent study adds more evidence suggesting cardio and lifting make for a stronger, more jacked athlete.
Here’s a common dilemma. Someone decides that it’s finally time to get a lagging lift moving. Maybe they have a good squat and deadlift, but the bench press of a prepubescent child. Maybe they’re built like a T-rex and can squat and bench just fine, but their deadlift is lagging. In such situations, people often seek out specialization programs for a single lift. Some popular ones are the Coan/Phillipi deadlift routine, the Russian squat routine,
Hey guys, after the huge response to my recent article about combining aerobic and resistance training, I got my friend Alex Viada to go into a little more depth on the subject. Combining the two is what he does for a living, so he’s the guy to really talk about application. I’m just a guy going through the research – he’s the expert that REALLY knows this subject inside and out. I hope you enjoy!
The strength and fitness worlds have, unfortunately, fallen prey to cardio fear-mongering, and I think that’s to their detriment. At this point, it should be indisputable that aerobic training can improve almost every major marker of health, however, I think that it might actually improve your strength and size gains (or, at the very least, not hurt them) as well. Short-Term For starters, we don’t really have to guess about the short-term effects of cardio
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